WOD Blog
 | Thu, Jul 2 2020 |  |
| SHRED 7-2-20 | SKILL WORK 7-2-20 | WARM UP 7-2-20 | METCON 7-2-20 |
SHRED 7-2-20
(Reps)
WARM UP
30 Secs ON/15 secs OFF x 2 sets:
Row
Push Up Plank Hold
Air Squat
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Hip Rotation-20 reps R/L
Thumbs Up-10 reps
Breaststrokes-10 reps
Spiderman to Hammy-30 secs R/L
Praying Pose-30 secs
Downward Dog Shoulder Tap-30 reps
UPPER STRENGTH WORK
EMOM 12:
Min 1: 8 strict pull ups/band assisted/ring rows
Min 2: Side Plank Row-8 reps R/L
Min 3: Plank Hold-30 secs
METCON
Every 3 minutes x 6 sets/1 min REST between sets complete:
250/200 m Row
15 Push Ups (or incline push ups)
AMRAP Wallballs
Score is the number of wallballs completed!
COOLDOWN
ROMWOD
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SKILL WORK 7-2-20
(Reps)
15 minutes:
If you have 8+ Strict Pull Ups
Part A. Work up to a 3RM weighted strict pull up
Part B. Perform a MAX consecutive set of bodyweight strict pull ups
Part C. Perform a MAX consecutive set of bodyweight strict pull ups using band assistance (black-green)
If you have 1-5 strict pull ups complete:
Part A. MAX consecutive bodyweight
Part B. MAX consecutive light band
Part C. MAX consecutive heavy band
*If you finish early accumulate 30-50 ring rows
If you are still working towards your first strict pull up:
4x10 Strict Pull ups w/ band assistance!
*Accumulate 30-50 ring rows.
Athletes should rest 3 minutes or so between each part so they are fully recovered.
| Collin S | A:35 B:9 C:10 Rx | | | Wayne | 1 | 1 w/ blue + 40 Ring R | | Keith C | 40 Rx | 4x10 purple band |
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WARM UP 7-2-20
(Check In)
WARM UP
Box Step over-20 reps
Band Pull Apart-20 reps
Band Int/Ext Rotation-10 reps R/L
Box Over OR Step over-10 reps
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Band Face Pull w/ Pause-10 reps
Band Straight Arm Pulldown-10 reps
Supinated Hang-30 secs
Strict Pull Up-3 reps
Arch Hollow-10 reps
Calf Stretch on Rig-30 secs R/L
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Begin Skill Work
COOLDOWN
Overhead Stretch-1 min R/L x 2 sets
Calf Stretch on Rig-1 min R/L x 2 sets
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METCON 7-2-20
(Reps, Rx+, Rx2, Rx3)
3 mins ON/1 min OFF x 5 sets:
TTB-15 reps
Over Unders-10 reps
w/ time remaining AMRAP Bar Muscle Ups
Goal: 25+ Bar Muscle Ups
Tip: Consider strategic breaks on the TTB to preserve strength for bar muscle ups.
Brown Rx+: Sub Ring Muscle Ups, 36''/30''
Purple Rx: 30''/24''
Blue Rx2: Sub Either 8 TTB or 15 KTC, 24''/20'', sub either jumping bar muscle ups or Strict Pull Ups for AMRAP
Orange Rx3: Sub Lying TTB, 12 jump Overs as low as needed, sub band assisted strict pull up
Yellow MODWOD: Sub Band Assisted Sit Ups, Stepovers, Ring Rows
| 1st | 23 Rx | Janelle Thu, Jul 2, 2020 | | 2nd | 22 Rx2 | Chalise Thu, Jul 2, 2020 | | 3rd | 7 Rx2 | Katheryn Thu, Jul 2, 2020 | | 1st | 67 Rx | Collin S Thu, Jul 2, 2020 | | 2nd | 29 Rx | Nate D Thu, Jul 2, 2020 | | 3rd | 55 Rx2 | Keith C Thu, Jul 2, 2020 |
| Janelle | 23 Rx | | | Katheryn | 7 Rx2 | 8 TTB, 24', jbmu | | Keith C | 55 Rx2 | 24' step overs jumping Bar Muscle-ups | | Chalise | 22 Rx2 | 30’ jump overs sub band assisted pull up | | Nate D | 29 Rx | | | Collin S | 67 Rx | |
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